Abs Diet

3 Steps to Getting Six Pack Abs for Women

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Women from all walks of life are reminded every single day about their physical imperfections. It does seem like six pack abs for womenare unattainable unless you’re a supermodel or hot Hollywood actress. But the truth is, even the most average Jane can get sexy abs.

Just like men, women have struggled for years to lose weight and define their midsection. Unlike men, however, women are required to exert a little more effort to build muscle. Even though women need to push a little further than their male counterparts, it doesn’t mean it can’t be done.

Don’t be discouraged by all the pessimism going around. You may not be a hot rising star or the new cover girl for a magazine, but six pack abs for women ARE attainable — that’s the most important thing you need to know.

You also need to know HOW you can achieve a great body. Setting these three central and realistic goals will help you get your fitness program in gear:

  1. Get rid of belly fat;
  2. Build a cardiovascular workout routine; and
  3. Zero-in on those abs!

Dieting has had a perceived negative connotation, especially for women. When in fact, all it requires is regularly eating (take note: not STARVING) the right kinds of food. Forget about fad diets, artificial food supplements, and extreme “zone” regimens for a second, and concentrate on getting the essential macronutrients by eating well-balanced meals.

This is the first step to getting six pack abs for women.

The female anatomy is designed to store more fat in preparation for childbirth and rearing, but don’t let that get in the way of your goal. If you’ve been used to eating on the go (e.g. fast food and take-out), it is high time you re-evaluate your eating habits. Changing the way you eat and what you eat can improve your metabolism considerably.

A little planning and a whole lot of determination can go a long way when it comes to your diet. By eating small, balanced meals frequently, you allow your body to stay nourished and “full” so you don’t over-eat at any given time. Sticking to lean proteins, a small amount of healthy fats, and whole grains is ideal.

The next step to getting six pack abs for women is a well-rounded cardiovascular routine. Regularly performing a variety of fun, blood-pumping exercises, such as aerobics classes, jogging, and swimming will help condition your WHOLE body.

These holistic exercises will also prepare your abdominal muscles for your next and final goal – abs training and sculpting.

Really getting in there with regular crunches, sit ups, or other ab-specific exercises will help define and sculpt your obliques, and lower and upper abdominals. Increasing your reps and frequency is crucial in developing six pack abs fast.

If you really think about, getting six pack abs for women isn’t complicated at all. Six pack abs don’t discriminate, and so shouldn’t you. Get right on your fitness program and start working on those abs today!

Great Abs In A Month

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If you want to have great abs in a month, there are 3 things you need to do.

  1. Workouts
  2. Diet
  3. Activity

Most people believe they can get by with joining a gym. You can, if you eat moderately and work out four times a week for six months. But, if you want great abs in a month, you need to put in a little more effort.

Everyone else thinks that exercise and diet are all there is to it. That is the biggest part, but not all. There’s another great strategy – it won’t give you great abs in one month, but it will help. Let’s cover these 3 first.

Workouts

Always start by warming up. Body stretches that focus the abs with side twists and front and side bends are good. Don’t cut this short. At least 15 minutes of just warming up will double what you get out of your routine, and help you avoid muscle strain and soreness.

Throw in some aerobics. Pick something you can do in 20 to 45 minutes, that gets blood circulating and burns calories as well. Jumping rope, swimming, using the rowing machine and regular aerobics are all good for your heart and your abdominal muscles, as well.

Now you are ready for the leg lifts, crunches, ball crunches, curls, bicycles and weights. A good gauge of what you need is to try doing ten. Whatever you can do is a set for you.

Do one set of each. Rest, stretch, walk around, then do one more of each. The next time you start, your set will contain one more of each exercise. Repeat this till your up to multiples, then switch off to something more intense.

If you’re a female, you might try just leg lifts or reverse crunches instead of standard crunches. They are less hard on the neck, a frequent point of strain for many women due to anatomy.

And diet?

You are going to get out of it what you put into it. This doesn’t mean you should starve, but if you don’t reduce your caloric intake to less than you burn each day, you won’t lose a pound. Since most extra pounds are fat, you need to shed them to expose those abdominal muscles hiding underneath.

Recommendations:

  • give up desserts and junk food
  • reduce bread and other starchy foods, like pasta and rice
  • increase vegetable and fruit intake
  • increase your water consumption

Other activities

If you don’t know it yet, the gym or mat is not the only place to give yourself a good workout.

You can:

  • spend a few hours on a weekend morning walking the dog.
  • take up rowing, swimming, hiking, rock climbing, just for a start.
  • stretch every chance you get. This means at work, also – some isometric exercises require no more than resistance, like a wall, and they’re great for abs.
  • walk to the store instead of driving

Note: There is one more thing that is important, and that’s your posture. If you slump or lean when standing, you will never look fit, no matter how much time you spend exercising. Think good posture all the time.

  1. Sit up straight in your chair, at work and home.
  2. Imagine a cord that lifts you from the top of your head. Let it pull you up, stand tall and then relax.
  3. Think posture when you work out and you’ll get more out of your exercise and avoid back strain, as well.

Most exercise outside of the gym is free, and it will keep you healthy long after those abs have turned into washboards.

3 Advanced Techniques on How to Build Abs Fast

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How to build abs fast…frankly, there isn’t just ONE way to do it. If that was the case, no one would be clamoring for workout secrets anymore, and we’d all have killer six packs by now. Sadly, we are quite a ways away from that ever happening.

The truth is that there are numerous exercises created to build lean abdominal muscle, and each one is effective to a certain degree. Common human error states, however, that exercising is all you have to do to get six pack abs. This is where most people make that mistake.

There are a number of factors on how to build abs fast. “Targeted abdominal exercises” is certainly one of them. Your main focus should be with the PROPER EXECUTION AND FREQUENCY OF ABDOMINAL EXERCISES.

Each abs exercise targets a specific zone in your midsection, and doing them the right way will ensure your muscles are getting the attention they deserve. Perform these exercises correctly, 3 to 4 times a week — that’s exactly how to build abs fast. Just concentrate on keeping your abdominal muscles tight with every rep and set.

For you to effectively target your abs with these exercises, you will most definitely need to get rid of excess fat that surrounds your upper and lower abdominals. Before you can do a house paint job or renovation, for example, you will need to take out the “clutter.” This is where a LOW-FAT, LOW-SODIUM, LOW-CARB DIET comes into play on how to build abs fast.

Take a look at the way you have been eating and, more importantly, WHAT you have been eating, then ask yourself this: “Is my present diet holding me back from my goal?”

Aside from staying clear of bad fats, decreasing your sodium and sugar intake will also have a positive effect on your fitness goal. Drinking plenty of water and eating well-balanced meals can definitely help turn that flabby belly into toned, washboard abs.

To know more about healthy portions and well-balanced eating that’s ideal for your body time, I recommend a guide that’s NOT another diet book but rather a long-term eating strategy that’s both realistic and effective. Click here for a guide that shows you how to eat to automatically burn fat while eating REAL foods – not rice cakes and diet water…lol!

CARDIOVASCULAR OR AEROBIC EXERCISES is another good technique on how to build abs fast. Not only do these exercises burn fat fast and help tone your abs, but they are also very good for the rest of your body, like your heart and other muscle groups.

Taking your bike out for a spin or running around the block before you go to work are two simple yet easily adaptable cardio exercises you can do.

These three techniques, combined with much discipline and determination, will only take you to great heights. Six pack abs can be a reality for you. Who knows; maybe next time, you’ll be coaching others on how to build abs fast.

Get a Six Pack – 3 Tips For A Flat Stomach

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We have collected and summarized three essential tips for a flat stomach, which we believe are the key factors in achieving those six packs you’re dreaming of. By strictly following these guidelines, you will be able to get the results faster than you think.

The first thing you have to watch out for in flattening your stomach is your daily diet, this is, after all, the main cause of fat build up in our bodies. If you are used to eating junk foods, it’s time for you to change all that. By eating five to six smaller proportioned healthy meals each day, you are encouraging an increase in your metabolism. When your metabolism is increased, your body is automatically programmed to burn more calories, even the stubborn fat deposits from your belly. Heed these tips for a flat stomach and you’ll get a six pack in no time.

The tips for a flat stomach also include undergoing daily cardio exercises as your fat burning workout routine. Let me tell you this, we all have six packs. The only reason why we can’t see them is because they are covered with thick layers of fat. When we eliminate the fat, we will eventually see our six packs emerging. Cardio exercises don’t always have to be jogging, sprinting, cycling, or any other common notion about cardio exercises. You can choose from various sports such as basketball, volleyball, badminton and a whole lot more. As long as they get your heart rate up, then you’re clearly burning off those calories from your body, especially on your mid-section.

For a leaner, more toned, and sexier flat stomach, you will need to do abdominal exercises. This is one of the best tips for a flat stomach. However, you won’t be able to achieve a flat stomach by doing this tip alone. You should incorporate the previously mentioned tips as well. Once you have eliminated the fat covering your six packs, toning and building your six packs will be much easier.

What’s your best flat stomach tip? Let other users know by sharing your comments below.

Why are Abdominals Important?

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You’re probably asking yourself, “Why are abdominals important?” I think it’s good that you raised that question.

It’s important that you recognize the different parts of your abdominal muscles and their functions before kicking off your abs workout. That way, you avoid any untoward injuries that could render you incapable of performing abdominal muscle exercises. It will also prepare you for any other future fitness goals.

We all know from the gecko that six pack abs are hot. But that only covers aesthetics. Have you ever wondered about the importance of well-conditioned abs in relation to overall physiological performance?

The body is a very complicated piece of machinery, and every part of it is crucial. Muscle groups, including your abdominal muscles, are especially significant because they determine physical strength and resistance. That is mainly why abdominals are important – the stronger they are, the more efficient your body gets.

You’re probably aware that the abdominals are situated between the ribs and pelvis. What you might NOT know is that your abdominal muscles are responsible for shielding your internal organs from external blows and giving your upper body a full-range of motion.

Why are abdominals important and what are the parts called? They are divided into four major parts namely:

  1. Transversus abdominus
  2. Rectus abdominus
  3. External oblique
  4. Internal oblique

Each of these sections is equally essential so you have to keep them strong and conditioned.

The Transversus Abdominus is the innermost layer of abdominal muscle responsible for stabilizing your torso and maintaining internal body pressure. You can just imagine how things can be if this part of your abdominals was weak.

The Rectus Abdominus, which can be found in front of the pelvis and in between the ribs and pubic bone, is responsible for horizontal and vertical movements. It is also responsible for giving off the six pack indentation. So when you say “ripped” or “washboard,” you’re actually referring to the well-defined Rectus Abdominus.

The External Obliques are located on each side of the abdomen. Now these muscles make it possible for you to twist from side to side. They also maintain abdominal pressure.

The Internal Obliques, on the other hand, can also be found on each side of your abdomen, directly beneath the external obliques. Their main function is to provide support to your external obliques every time you lean over or twist around.

Now that you know what the 4 main parts are, you can better develop and effectively carry out your abdominal training routine. Six pack abs are definitely more than just something nice to look at. Think about it – they were put there for a reason.

Why are abdominals important and how can they keep you safe? Having a strong core means that you can easily prevent neck and back injuries. By working your abdominals, you are allowing your midsection to bear some of the weight and the pressure. Also, it helps provide support so that you always keep your balance and your body remains upright.

“Why are abdominals important?” – now you know why. So start building those abs, not just to look good, but also to maximize motion and prevent injury.

What new insights have you realized about your abdominals? Feel free to share them by entering your comments below.